5 tips to manage your back pain while wearing heels (Part 2)
In this blog, we are going to discuss five tips to manage your back pain while wearing heels. This is a two part blog. In this first part we talked about what happens when you wear high heels and how can it lead to back pain. This was followed by the first two tips. If you haven't read part 1 of this blog, you can read it here. 
 
Following on from the previous two tips, the third one is for those who get achy and tired feet or back pain due to the high heels. Use a cold pack, on your feet and on your back. Cold helps to ease the inflammation in the area. However, if you wake up the next day with a stiff back a hot pack can be beneficial as it helps to ease the spasm in the back muscle that have been stressed from the high heels. If you want more details on hot and cold packs watch this video:


 
The fourth tip is to avoid pointy shoes. These tend to put your toes into a restricted space. Imagine when all the weight of the foot that is being exerted on the toes due to the foot being inclined in the high heels plus the toes are in a restricted space, there is a lot of physical stress on the foot/toe, leading to issues like bunions and toe/foot pain. A good alternative is to buy sandals with a rounded toe box. These give the space needed for your toes to maintain their regular shape. 
 
Lastly, the most important tip is to regularly stretch your calf muscles when wearing high heeled shoes. It is a simple yet easily overlooked task that de-stresses the leg and foot. A trick for doing a full calf stretch is to do the stretch with two variations, one with your knees straightened out and one with the knees bent. This addresses both the superficial and the deeper parts of the calf muscle. 
 
If you want to learn more about these calf stretches or similar tips on how to manage your foot and spinal (back & neck) pain join my free community here
 
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MEET SWATI

 
Hi there! 
I am Swati, an Executive Mum Power Coach & Certified Posture Expert

I help mums of young kids working in high-stress executive jobs manage back, neck, and nerve pain, even with low energy, brain fog, and little time to spare. My proven system delivers real relief without stealing hours from your already packed day. The result? More productive professionals at work and guilt-free mums who can be fully present with their kids, instead of being sidelined by pain.



My passion comes from personal experience. I’ve been where you are: in pain, overwhelmed, and exhausted. After two pregnancies in three years, juggling my kids, housework, and a demanding job, I was stuck in a constant cycle of back and nerve pain. The physical load of motherhood added strain to my spine and joints. Meanwhile, adrenal fatigue left me drained, even after 10–12 hours of sleep.

Everyday tasks became a struggle. I was forgetful, foggy, and low on energy. Even as a trained physiotherapist and posture expert, I couldn’t escape my own pain. I stood all day at work, spent evenings on the laptop, rocked my kids to sleep, sat through endless meetings, traveled frequently ... I’ve been through it all.

I kept my pain hidden at work, afraid to speak up. I felt like a fraud, someone who coached others on relief strategies but couldn’t find relief herself. I loved my job and my children, but I couldn’t give 100% to either. Pain was holding me back.

One New Year, I made a resolution: to get healthy, not just fix pain, fatigue, or weight. I focused on reducing inflammation, healing my adrenal fatigue, and reclaiming my energy. Slowly but surely, the pain faded. I lost weight, my brain fog cleared, and my energy skyrocketed. Today, my pain is nearly gone. I feel stronger, clearer, and more in control than I have in years.
And now, I want that for you.

I combine professional expertise with lived experience to support other mums like me, those with young kids, high-stress jobs, and no time for complicated health programs. I’ve helped hundreds of women reduce spinal and joint pain, lift their energy, and clear the mental fog that holds them back.

If any of this resonates, you’re not alone. I’ve been there. I got you, mommy!

Let’s get you feeling strong, confident, and fully present at work and at home.
Are you ready to start? Curious about how this works? Just ask.

Let's DO THIS!
xx Swati
** Executive Mum Power Coach **

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